Milk, Yogurt, & Cheese
Choose skim milk and nonfat yogurt often. They are lowest in fat.
One serving is 1 cup of milk or yogurt, or 1 1/2 ounces of natural cheese, or 2 ounces of process cheese. 1 1/2 to 2 ounces of cheese and 8 ounces of yogurt count as a serving from this group because they supply the same amount of calcium as 1 cup of milk.
Choose "part skim" or lowfat cheeses when available and lower fat milk desserts, like ice milk or frozen yogurt. Read labels.
Information provided by the United State's Department of Agriculture.